Waɗannan Ayyukan Abs Sau Biyu A Matsayin Cardio don Aikin Aiki Biyu

Wadatacce

• Da'irar 1
• Da'irar 2
• Da'irar 3
• Da'irar 4
• Ƙarshen Ƙarshe
• Bita don

Lokacin da kuke tunanin cardio, kuna iya tunanin yin gudu a waje, hawa kan babur ɗin juyawa, ko ɗaukar aji na HIIT-duk abin da zai sa ku gumi kuma ya ɗaga ƙarfin zuciyar ku, dama? A zahiri, wataƙila kuna tsalle kai tsaye daga waccan StairMaster kuma kuna tafiya kai tsaye zuwa kan tabarma don wasu crunches ko planks don shiga cikin "cikakkiyar motsa jiki." (Dakatar da ɓata lokacinku tare da motsa jiki mara inganci-haɓaka lafiyar jijiyoyinku da ƙona kitse a lokaci guda tare da wannan ƙalubalen Cardio HIIT na kwanaki 30.)

Tsaya nan don ku iya ku kasance masu yin motsi waɗanda ke aiki sau biyu a maimakon haka, adana ku lokaci a cikin dakin motsa jiki da samun ku ga sakamakon da kuke nema cikin sauri. Dara Theodore, malami a The Fhitting Room a birnin New York, ya ƙirƙiri wannan motsa jiki na tushen da'ira don sa aikinku ya fi dacewa. Anan, zaku sami manyan motsa jiki waɗanda zasu gina ƙarfi a tsakiyar ku yayin da kuma haɓaka ƙimar zuciyar ku don motsawar cardio-duka a cikin sumul ɗaya, mai sauƙin bi. (Gano ƙarin motsawa kamar waɗannan darussan abs wanda zai taimaka muku murkushe ajin ku na gaba.)

Yadda yake aiki: Yi kowane motsi a cikin kowane da'irar na daƙiƙa 45 sannan bayan daƙiƙa 15 na hutawa kafin sake maimaita da'irar sau ɗaya. Matsa zuwa da'irar mai zuwa kuma yi kowane motsi a cikin da'irar don 45 seconds sannan 15 seconds na hutawa; maimaita, da sauransu. Da zarar kun gama zagaye na ƙarshe na motsa jiki na biyu a zagaye na ƙarshe (da'irar 4), zaku kammala minti 1 na burpees don fashewar aiki na ƙarshe.

Abin da kuke buƙata: Saiti na 5- zuwa 8-laban dumbbells

Da'irar 1

Squat zuwa madadin Knee Drive

A. Tsaya tare da ƙafafunku da faɗi kaɗan fiye da faɗin hip. Zauna baya cikin diddige don yin tsuguno, ɗaga hannayenku sama ta fuskarku.

B. Tura ta diddige ku zo tsaye, kawo gwiwa ta dama har zuwa kirji da buga dabino a gwiwa. Mayar da kafa zuwa bene kuma maimaita tsugunawa tare da gwiwa a gefen hagu. Ci gaba da tsarin motsi, juyawa gwiwoyi kowane wakili.

Yi aikin motsa jiki na daƙiƙa 45, sannan a huta na daƙiƙa 15.

Madadin Dumbbell Row zuwa T-Plank

A. Fara a cikin matsayi na plank, ɗaukar dumbbells 5- zuwa 8-pound (ɗaya a kowane hannu), ƙafafu dan kadan ya fi fadi fiye da nisa.

B. Handaga hannun dama, yana miƙa lanƙwasa lanƙwasa kai tsaye a bayanka, ka tabbata ka ci gaba da riƙe hannu.

C. Karkatarwa zuwa dama, ƙyale ƙafafu su karkace tare da ku, kawo hannun dama kai tsaye da kai tsaye.

D. Mayar da motsi, dawo da dumbbell dama zuwa bene kafin maimaita jere da T-plank a gefen hagu.

Yi motsa jiki na tsawon daƙiƙa 45, sannan da daƙiƙa 15 na hutawa.

MAIMAITA DA'IYYA 1

Da'irar 2

Madadin Lunge Tare da Dumbbell Itace sara

A. Tsaya riƙe ƙarshen dumbbell guda 5- zuwa 8 a hannu biyu kusa da kirji.

B. Yi juyi juyi a gefen dama, kawo ƙafar dama a bayanka, lanƙwasa ƙafafu biyu a kusurwar digiri 90.

C. A lokaci guda, karkatar zuwa hagu, kawo dumbbell zuwa gefen hagu, yana shawagi kusa da bene. Tura ta diddigin hagu don komawa tsaye. Maimaita motsi, huci da ƙafar hagu da karkatarwa zuwa dama. Ci gaba da tsarin motsi, juyawa kafafu kowane wakili.

Yi aikin motsa jiki na daƙiƙa 45, sannan a huta na daƙiƙa 15.

Squat Thrust zuwa Tada Hannu

A. Daga tsaye, yi sauri a lanƙwasa a kugu don ɗora hannuwanku biyu a ƙasa a gabanka kuma ku tsallake ƙafafunku biyu kai tsaye, kuna zuwa matsayi. Da sauri jujjuya kafafu zuwa waje na hannaye.

B. Nan da nan ku saki hannu daga bene, ku kawo madaidaitan hannayen sama kai tsaye kusa da kunnuwa. Maimaita.

Yi motsa jiki na tsawon daƙiƙa 45, sannan da daƙiƙa 15 na hutawa.

MAIMAITA DAKACI 2

Da'irar 3

Dumbbell Skier Swing

A. Tsaya tare da dumbbell mai nauyin 5 zuwa 8 a kowane hannu, ƙafar ƙafar ƙafa baya, da makamai ta bangarorin ku.

B. Tsayawa hannaye a mike, jujjuya dumbbells baya, jingina a kwatangwalo, durkusawa kadan kadan. A cikin motsi guda ɗaya mai sauri, dawo kan tsaye da karkatar da hannaye madaidaiciya gaba zuwa tsayin haɓɓaka. Maimaita.

Yi motsa jiki na tsawon daƙiƙa 45, sannan da daƙiƙa 15 na hutawa.

Tuck-Up Tare da karkatarwa

A. Ku kwanta a ƙasa tare da miƙaƙen ƙafafu madaidaiciya kuma tare a gabanku; hannaye madaidaiciya da mika bayan kanku, dabino tare. Ɗaga kai, wuya, da ƙirji don shawagi daga ƙasa, ƙafafu na hagu don shawagi daga ƙasa kuma.

B. Zauna da sauri, ɗaga hannaye sama da gaba, karkata zuwa hagu da tuƙi gwiwoyi sun durƙusa zuwa ƙirji. Komawa wurin kwance-kwance kafin maimaita motsi yana karkatar da dama. Ci gaba da tsarin motsi, canza ɓangarorin kowane wakili.

Yi aikin motsa jiki na daƙiƙa 45, sannan a huta na daƙiƙa 15.

MAIMAITA DA'IYYA 3

Da'irar 4

Kick na gaba zuwa Lateral Lunge

A. Tsaya riƙe ƙarshen dumbbell guda 5- zuwa 8 a hannu biyu kusa da kirji.

B. Daidaita akan ƙafar hagu yayin da kuke ɗagawa da taka ƙafar dama kai tsaye a gabanka.

C. Ba tare da sauke ƙafar dama zuwa ƙasa ba, matsa nauyi zuwa dama kuma kawo ƙafar dama zuwa ƙasa, shiga cikin huhu na dama. Dumbbell yana tsayawa a kirjin ku yayin motsi. Maimaita. Canja gefe, ɗagawa, harbawa, da huhu tare da ƙafar hagu akan saiti na biyu na wannan darasi.

Yi aikin motsa jiki na daƙiƙa 45, sannan a huta na daƙiƙa 15.

Scissor Kick

A. Fara a cikin rami mai riko da matsayi a kwance tare da kai, wuyansa, da kafada daga bene kuma kafafu sun miƙe, ƙafa suna shawagi.

B. Armsaga hannayenku sama kai tsaye ku riƙe su a bayan kai ta kunnuwa yayin jujjuya ƙafar dama akan hagu da juzu'i. Ci gaba da wannan motsi ba tare da faduwa ƙafa ko kai ba.

Yi motsa jiki na tsawon daƙiƙa 45, sannan da daƙiƙa 15 na hutawa.

MAIMAITA DAKACI 4

Ƙarshen Ƙarshe

Burpee

A. Daga tsaye, yi sauri a lanƙwasa a kugu don ɗora hannuwanku biyu a ƙasa a gabanka kuma ku tsallake ƙafafun biyu kai tsaye, kuna sauke kirji zuwa ƙasa.

B. Nan da nan tsalle ƙafa gaba zuwa waje na hannu, zo tsaye, kuma tsalle, ɗaga makamai zuwa sama. Maimaita.

Yi motsa jiki na minti 1 a babban ƙarfi.

Bita don